What are fats?
Fats, also known as “lipids” or “oils,” are compounds that are derived from fatty acids and glycerol. The differences in fatty acids contribute to the properties of a particular fat molecule, which can make them “good” or “bad.” Overall, fats are nutrients that are required for normal body functioning.
What are the types of fats?
There are two main types of fats: saturated and unsaturated. Saturated fats are considered the “bad” fats, while unsaturated fats or the “good” fats possess many health benefits. Saturated fats increase LDL cholesterol more than any other types of foods; increased LDL cholesterol levels can increase one’s risk for heart disease. On the other hand, unsaturated fats are great for your heart, hair, skin, nails, and overall health.
Examples of saturated “bad” fats:
-Fatty meat
-Processed lunch meat
-Non-skim dairy products
-Fried foods
Examples of unsaturated “good” fats:
-Avocados
-Coconut oil
-Olive oil
-Nuts (ie: almonds, cashews) & natural nut butters (ie: natural peanut or almond butter)
-Fatty fish (ie: salmon)
-Flax seed
How much fat should I eat?
Dietary guidelines suggest that no more than 35% of your overall daily caloric intake should come from fat. Personally, I like to keep my fat percentage between 25%-30%, which would mean if I ate 1800 calories on a given day, I would eat between 50g-60g of fat per day. Those numbers work for me, but healthy living is all about taking advice and tweaking to see what works best for your body.
So, will eating fats make me fat?
Excess amount of any macronutrient (protein, carbohydrate, or fat) can result in fat gain. However, when portions are controlled fats do not necessarily mean you will gain fat.
Well explained, thank you!!
Thank you for all your informative posts!
Lauren, how do you stick with your meal plan on a busy schedule? I love your recipes and I would love if I could be more strict when it comes to staying with a plan, but I am so busy that I am always eating lunch on the run or am not at home so I can't prepare my meals. What do you suggest? Thanks!
Hi Caitlin, I stick to my meal plan best when I am busy! I make time to cook 1-2 times per week or if I'm really busy, I will ask my mom or boyfriend to help me cook. I pack everything in tuperware so that I always have an option instead of taking the time to go run out for a meal. I actually think I save time by having food ready!
XO